3-Day Half-marathon Training Plan for Busy People

If like me, you are contemplating the idea of running a half-marathon, you may want to read this post by Jenny Hadfield. Her 16-weeks plan is perfect for busy people who are struggling finding time to train for a half-marathon.

In this post, Jenny Hadfield proposes a 3-day training plan that is perfect for busy people. The plan includes three weekly running workouts, plus two optional cross-training workouts and two rest days. Another interesting thing about this plan is that it focuses on mileage quality instead of volume. If you work during the weekends, you can do your long run during the week (e.g., switch Thursday and Saturday schedules).

Each running workout has an unique purpose that matches its colour-coded effort zone. You will run in the yellow, orange or red zone depending on the workout’s intended intensity. (Yellow is easiest; red is most difficult). Here is how Jenny Hadfield's 3-day half-marathon training program works:

Taken from: https://www.jennyhadfield.com/articles/the-busy-girls-half-marathon-plan/

WORKOUT
DESCRIPTIONS

LONG ENDURANCE RUN: These workouts help you
train your body and mind to go the distance and to practice your race-day
logistics (fueling, hydration, gear). Run all of your long runs in the yellow
zone.

CHILL RUN: They are performed at the
same easy, yellow zone effort as your long runs, but they last only 45
minutes.

TEMPO WORKOUT: Tempos are like
sandwiches, with easy paced running at the start to warm you up and at the
end to cool you down. The middle is the meat: sustained running at a
comfortably-hard effort. This workout will increase your lactic acid
threshold (i.e., when your legs start to feel heavy and slow).

RACE SIMULATION
WORKOUTS: These
workouts allow you to practice your race pace strategy. On race day, you
should start out easy and gradually increase your effort until you reach the
finish line. Try to run these workouts on a terrain that mimics the
racecourse (hilly, flat, dirt, paved).

INTERVALS: Intervals improve your
running economy and turnover, while revving your metabolism sky-high. The key
to getting the most benefit from interval workouts it to run the final
interval as strong as you did the first. To do so, you need to recover at a
very slow walk or jog between each interval.

CROSS TRAINING: The three-day training
plan also includes optional cross-training days. The many benefits of cross
training include improved balance, muscle strength and mobility. While
preparing for your half marathon, keep all cross training in the yellow or
orange zones.

Schedules like this are great for a number of reasons. For instance, if you have never run a long distance race like a half marathon, it will walk you through exactly what you need to do to train for the race. After following the schedule, when race day arrives, there is no question as to whether or not you are ready. Finally, a schedule like this keeps you motivated because you know that each day you need to lace up those running shoes and get in the allotted distance for the day.

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